Must-know exercises for a healthy spine

As described in chapter 6 of Take Back Control

TRANSVERS ABDOMINIS ACTIVATION

Lay on your back on a firm, flat surface with your knees bent, feet flat and head supported on a pillow.

Place your hands just above your hip bones in front and slightly toward the centre of your belly on each side to monitor the contraction of the transversus abdominis muscle.

Find your neutral spine position by slowly rolling your hips backward to press your back toward the surface, then slowly roll your hips forward to lift your back away from the surface. Slowly move between these two positions to find your most comfortable position. This is your neutral spine position.

Keep your neutral spine position throughout the exercise.

Gently pull your belly button toward your spine (abdominal bracing), you should feel a slow and deep tension under your fingers without any superficial abdominals activation (rigidity of the rib cage) or any movement of the pelvis.

Hold the contraction for the recommended time.

How to perform this excercise

Lie on your back and place both knees and hips bent to 90 degrees and both arms pointed towards the ceiling.